February 26, 2020

Mon. 1/20/20

Mon. 1/20/20 Dr. Martin Luther King Jr. Day Wod – For Time Buy In […]
February 26, 2020
Wed. 2/26/20

Wed. 2/26/20

Every 1:30 x 6 Rounds - 11 Deadlifts + 11 Push Jerks 11 Deadlifts + 9 Push Jerks 11 Deadlifts + 7 Push Jerks 11 Deadlifts + 5 Push Jerks 11 Deadlifts + 3 Push Jerks 11 Deadlifts + 1 Push Jerks Wod - 17min AMRAP 30/21 Cal. Row 30 Box Jumps @ 24/20 30…
February 25, 2020
Tues. 2/25/20

Tues. 2/25/20

Wod - Every 4mins For 5 Rounds 50 Dubs (Sub 75 Singles) 2 Rope Climbs (Sub 4 Rope Pulls) 5 Power Snatches - Building To Heavy Set of 5 Reps Allow for 3mins Work, 1min Rest. Run Finisher - 4 Sets Patriot Run 1min Rest #crossfit #wod #westpalmbeach #royalpalmbeach #Wellington Thanks to @cfne for the…
February 24, 2020
Mon. 2/24/20

Mon. 2/24/20

Back Squats - Build To Heavy 3 Reps Wod - For Time (25min Cap) 3 Rounds - 9 Front Squats @ 95/73 7 T2B 5 Lateral Burpees Over Bar 30/21 Cal. Row 3 Rounds - 9 Front Squats @ 95/73 7 T2B 5 Lateral Burpees Over Bar 30/21 Cal. Row 3 Rounds - 9 Front…
February 22, 2020
If anyone is interested the iQ Ballers (kickball team) will be playing a practice ga…

If anyone is interested the iQ Ballers (kickball team) will be playing a practice ga…

If anyone is interested the iQ Ballers (kickball team) will be playing a practice game tomorrow at 10am - weather permitting. If anyone would like to join in tomorrow for a practice game, they are looking for players! You would not be committing to a team, it's just a one time practice game. It will…
February 21, 2020
R.E.D. Friday 2/21/20

R.E.D. Friday 2/21/20

Front Squats - Build To Heavy 3 Hero Wod - DT For Time - 5 Rounds 12 Deadlifts @ 155/103 9 Hang Power Cleans @ " " 6 Push Jerks @ " " In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF…
February 20, 2020
Thurs. 02/20/2020

Thurs. 02/20/2020

Active Recovery/ Endurance Wod - Choose One Option - Option 1) 8k Row For Time OR Option 2) 30min Bike *Every 5mins stop and complete - 5 Pull Ups 10 Push Ups 15 KBS @ 24/16
February 19, 2020
Wed. 2/19/20

Wed. 2/19/20

7min EMOM - Max Unbroken Thrusters Mins 1 and 7 @ 115/83 Mins 2 and 6 @ 135/93 Mins 3 4 and 5 @ 155/103 Wod - For Time 2 Rounds 20 Push Press @ 115/83 30 Single DB Box Step Ups 40 Burpees 50/35 Cal. Row *DB @ 50/35 *Box @ 24/20
February 18, 2020
Tues. 2/18/20

Tues. 2/18/20

Strict HSPU Practice - Max SHSPU Every 1:30 x 5 sets *Sub - 2x DB Strict Press Wod - 13min. AMRAP Buy In - 1000m Row AMRAP In remaining Time - 5 Deadlifts @ 245/163 15 Sit Ups 25 Dubs (Sub 50 Singles) Finisher - 2000m Row Moderate Pace *Row Sub - 60/45 Cal. Bike
GET STARTED